Want to build muscle? Then do these 2 things!

By the time we hit 30 years of age, we lose around 3 – 5% of muscle mass per decade. 

How can you stop or prevent this? Simple.                    

Start lifting weights and eat protein.

Both are crucial for maintaining and building on certain amounts of muscle.

According to Harvard: “the best means to build muscle mass, no matter your age, is progressive resistance training. With PRT, you gradually amp up your workout volume – weight, reps, and sets – as your strength and endurance improves. 

In other words, this is called progressive overload. A term used to describe the increase amount of stress your muscles are used to so that they can continue to get bigger and stronger. 

Not only that, but with weightlifting, you’ll benefit from ~

• Improved heart health

• Boosted metabolism

• Reduced risk of falls and injury

• Improved joint health

• Increased endurance

• Better mood & mental health

• Increase in self esteem

Now when it comes to protein, your diet plays a crucial role in building muscle mass. The body breaks down protein into amino acids and uses it to build muscle.

The current recommended dietary allowance is 0.8 grams per pound of body weight. 

Personally, eating more than 1 gram of protein per pound of body weight is overkill. 

Wouldn’t overcomplicate it, just eat protein with every meal and make sure it’s of high quality.

Organic lean forms of protein like fish, steak, chicken, beef, turkey and shrimp over protein powder. Combine with vegetables and healthy carbs for a solid meal! 

Ultimately, people are either not lifting weights and/or not eating enough protein. Both go hand in hand and are essential to building muscle and living a long and healthy life!

Cheers!

Wendell